fbpx
       🇺🇦 IN SUPPORT OF CHILDREN IN UKRAINE! DONATE >

Recovery and Mountain Biking, 5 exercises you need!

There’s always something to be learned by our fellow athletes. To be fair, there’s quite a lot of wisdom and insight to be spread by Steffi Marth. She’s been on a bike since her teenage years, so she has quite a few stories to tell, if you want to read a bit into her story you can do so here. In this post our main goal is to deliver her knowledge and experience on how to recover more effectively, after riding for hours, no matter what part of the world you’re in. From what we understand, the only place she hasn’t used her bike and Blackroll, yet, is in the sea. 

Recovery and Mountain Biking, 5 exercises you need!

There’s always something to be learned by our fellow athletes. To be fair, there’s quite a lot of wisdom and insight to be spread by Steffi Marth. She’s been on a bike since her teenage years, so she has quite a few stories to tell, if you want to read a bit into her story you can do so here. In this post our main goal is to deliver her knowledge and experience on how to recover more effectively, after riding for hours, no matter what part of the world you’re in. From what we understand, the only place she hasn’t used her bike and Blackroll, yet, is in the sea. 

Downhill-cycling

Recovery, Injury Prevention and Regeneration.

After a long session of cycling, up and down hills, on different terrains, it makes sense that you’ll feel different muscle groups tense and sore. Steffi gives us an insight on the exercises and tools she uses in order to recover faster and get on her bike the next day. She is also adamant on her sleeping regimen, especially while traveling, since it helps with passive recovery, therefore she utilizes the Blackroll Recovery Pillow and Recovery Blanket.

5 Exercises for Cyclists

Here’s the gist, you basically need to work on your thighs, hip flexors, calves, back and wrist. The tools used by Steffi are the Blackroll Standard, Twin, Micro and Booster. It goes without saying that if you don’t have all of these products that you can still make it work with just the Blackroll Standard.

Downhill-cycling

Recovery, Injury Prevention and Regeneration.

After a long session of cycling, up and down hills, on different terrains, it makes sense that you’ll feel different muscle groups tense and sore. Steffi gives us an insight on the exercises and tools she uses in order to recover faster and get on her bike the next day. She is also adamant on her sleeping regimen, especially while traveling, since it helps with passive recovery, therefore she utilizes the Blackroll Recovery Pillow and Recovery Blanket.

5 Exercises for Cyclists

Here’s the gist, you basically need to work on your thighs, hip flexors, calves, back and wrist. The tools used by Steffi are the Blackroll Standard, Twin, Micro and Booster. It goes without saying that if you don’t have all of these products that you can still make it work with just the Blackroll Standard.

Relieve thigh tightness

Start off as if you’re taking a plank position. Place the roller right above your knees. Slowly push with your elbows to make the roller move towards your hip, then pull to move it towards the knee. Do this slowly  for 60 seconds, preferably with the Booster.

Relieve thigh tightness

Start off as if you’re taking a plank position. Place the roller right above your knees. Slowly push with your elbows to make the roller move towards your hip, then pull to move it towards the knee. Do this slowly  for 60 seconds, preferably with the Booster.

Loosen hip flexors


Start off in a prone position, supporting your forearms. Open up one leg backwards, now bend the other leg to your side. Place the roller right under your hip bone. Create a back and forth rocking motion with the help of your hands and bent leg. Do this slowly  for 60 seconds, preferably with the Standard.

Loosen hip flexors


Start off in a prone position, supporting your forearms. Open up one leg backwards, now bend the other leg to your side. Place the roller right under your hip bone. Create a back and forth rocking motion with the help of your hands and bent leg. Do this slowly  for 60 seconds, preferably with the Standard.

For tight Calves

Sit with your legs extended in front of you. Place the roller under the calves, below the knee. Plant your palms on the floor, bend the other leg and plant that foot in the floor also. Move yourself back and forward, forcing the roller to roll under your calves. Do this for 60 seconds, preferably with the Twin.

For tight Calves

Sit with your legs extended in front of you. Place the roller under the calves, below the knee. Plant your palms on the floor, bend the other leg and plant that foot in the floor also. Move yourself back and forward, forcing the roller to roll under your calves. Do this for 60 seconds, preferably with the Twin.

For your Lower Back

Sit with your legs apart in front of you. Place the roller on the lower back, right above the waistline. Lean backwards and rest your back on the roller, while also lifting your buttocks from the ground. Plant your forearms in the ground, and with the help of your feet, move back and forth, rolling along the LUMBAR spine. Do this for 60 seconds, preferably with the Twin.

For your Lower Back

Sit with your legs apart in front of you. Place the roller on the lower back, right above the waistline. Lean backwards and rest your back on the roller, while also lifting your buttocks from the ground. Plant your forearms in the ground, and with the help of your feet, move back and forth, rolling along the LUMBAR spine. Do this for 60 seconds, preferably with the Twin.

Massage your Wrist

Place the roller under your wrist on a stable surface, preferably a table. Push and pull back and forth with your preferred pressure. Do this for 60 seconds, preferably with the Micro.

Massage your Wrist

Place the roller under your wrist on a stable surface, preferably a table. Push and pull back and forth with your preferred pressure. Do this for 60 seconds, preferably with the Micro.

For our full product range visit: www.pisfitness.com

If you have any question about our products or seminars call us at: +35722252705
#keepitFUNctional

For our full product range visit: www.pisfitness.com

If you have any question about our products or seminars call us at: +35722252705
#keepitFUNctional